You have been about to start tracking for three months and today is the day

You've been about to start tracking macros for three months because it feels like too much. This strips it to the minimum: your daily targets in one clear table, a five-meal rotation you can repeat all week using food you already eat, and one rule of thumb for when you can't weigh anything. No apps, no spreadsheets, just start.

I want to start tracking macros but I keep putting it off because it feels overwhelming. My goal is {GOAL}. I am roughly {HEIGHT} and {WEIGHT}. Give me: (1) my estimated daily macro targets in a single clear table, (2) a five-meal rotation I can repeat all week using foods I already eat like {TYPICAL_FOODS}, (3) one rule of thumb I can use when I cannot weigh anything. No apps, no spreadsheets, just tell me what to eat.